SICKLE CELL AND OILY FISH

Tomato & Tuna Salad

We have been told that oily fish are good for us.  There is a large variety of oily fish that you can choose from small fish: Salmon   Trout  Mackerel  Herring Sardines  Pilchards  Kipper  Whitebait Carp  Tuna (fresh only)  Anchovies Swordfish  Bloater  Cacha  Hilsa  Jack fish  Katla  Orange roughy  Pangas Sprats  Herring and Kippers as well as larger types like Ocean tuna, Atlantic salmon, Spanish various mackerels, eel, trout, silver warehou, mullet, trevally, sand whiting and snapper.

www.food.gov.uk   and http://foodwatch.com.au

There are numerous health benefits associated with the consumption of oily fish. Research indicates that it can reduce the risk of death from heart disease, improve mental ability, ward off cancer, prevent alcohol-related dementia, protecting vision and lower your risk of rheumatoid arthritis.  Fish help prevent and treat depression; linked to reducing the risk of autoimmune disease and improve quality sleep.

Oily fish is very rich in omega-3 polyunsaturated fatty acids. While white fish also contains these fatty acids, levels are much lower.  As well as being a super source of omega-3 oils, oily fish contains plenty of lean protein and vitamin D.

www.medicalnewstoday.com

Easy ways to cook fish: 

Resist the temptation to overcook fish until it flakes, which indicates the fish is becoming dry. Fish is done when the color turns from translucent to opaque (white) or has reached 140 to 145°F internal temperature.

If you buy fresh seafood, use it the same day or freeze within two days. If frozen, thaw in the refrigerator overnight. Rinse in cold water, drain, and pat dry. See the label on your H‑E‑B seafood package for more detailed cooking instructions.

Alternatively, you can – bake, saute or pan fry; grill, poach or deep fry.

https://www.heb.com